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  6. Olive vs. Submarine sandwich

Olive vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the differences between olive and submarine sandwich?

  • Olive is higher in iron and copper, yet submarine sandwich is higher in selenium, vitamin B1, vitamin B3, vitamin B2, folate, phosphorus, vitamin B6, and manganese.
  • Submarine sandwich's daily need coverage for selenium is 35% more.
  • Olive has 3 times more copper than submarine sandwich. While olive has 0.251mg of copper, submarine sandwich has only 0.084mg.

We used Olives, ripe, canned (small-extra large) and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.

Infographic

Olive vs Submarine sandwich infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Contains more IronIron +82.3%
Contains more CopperCopper +198.8%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +94.3%
Contains more PotassiumPotassium +3425%
Contains more ZincZinc +377.3%
Contains more PhosphorusPhosphorus +3633.3%
Contains less SodiumSodium -21.8%
Contains more ManganeseManganese +1670%
Contains more SeleniumSelenium +2111.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Contains more Vitamin EVitamin E +302.4%
Contains more Vitamin CVitamin C +733.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11333.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +11583.8%
Contains more Vitamin B5Vitamin B5 +3600%
Contains more Vitamin B6Vitamin B6 +2155.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +221.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +182.5%
~equal in Vitamin A ~22µg

All nutrients comparison - raw data values

Nutrient Olive Submarine sandwich DV% diff.
Selenium 0.9µg 19.9µg 35%
Vitamin B1 0.003mg 0.343mg 28%
Vitamin B3 0.037mg 4.323mg 27%
Vitamin B2 0mg 0.267mg 21%
Iron 3.3mg 1.81mg 19%
Copper 0.251mg 0.084mg 19%
Protein 0.84g 10.52g 19%
Folate 0µg 66µg 17%
Phosphorus 3mg 112mg 16%
Manganese 0.02mg 0.354mg 15%
Vitamin B6 0.009mg 0.203mg 15%
Vitamin B5 0.015mg 0.555mg 11%
Saturated fat 1.415g 3.554g 10%
Monounsaturated fat 7.888g 3.716g 10%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Fiber 3.2g 1.2g 8%
Zinc 0.22mg 1.05mg 8%
Potassium 8mg 282mg 8%
Vitamin E 1.65mg 0.41mg 8%
Calcium 88mg 171mg 8%
Sodium 735mg 575mg 7%
Vitamin C 0.9mg 7.5mg 7%
Polyunsaturated fat 0.911g 1.927g 7%
Starch 15.67g 6%
Calories 115kcal 213kcal 5%
Carbs 6.26g 20.43g 5%
Magnesium 4mg 20mg 4%
Vitamin K 1.4µg 4.5µg 3%
Choline 10.3mg 29.1mg 3%
Fructose 1.4g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Fats 10.68g 10.04g 1%
Net carbs 3.06g 19.23g N/A
Sugar 0g 3.18g N/A
Vitamin A 20µg 22µg 0%
Trans fat 0g 0.119g N/A
Tryptophan 0.1mg 0%
Threonine 0.026mg 0.331mg 0%
Isoleucine 0.031mg 0.431mg 0%
Leucine 0.05mg 0.752mg 0%
Lysine 0.032mg 0.491mg 0%
Methionine 0.012mg 0.21mg 0%
Phenylalanine 0.029mg 0.431mg 0%
Valine 0.038mg 0.501mg 0%
Histidine 0.023mg 0.301mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0.048g N/A
Omega-6 - Linoleic acid 1.665g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
11% 10% 20% 57% 3%
Protein: 10.52 g
Fats: 10.04 g
Carbs: 20.43 g
Water: 56.51 g
Other: 2.5 g
Contains more WaterWater +41.6%
Contains more ProteinProtein +1152.4%
Contains more CarbsCarbs +226.4%
Contains more OtherOther +12.1%
~equal in Fats ~10.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
Contains less Sat. FatSaturated fat -60.2%
Contains more Mono. FatMonounsaturated fat +112.3%
Contains more Poly. FatPolyunsaturated fat +111.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.